Feeling tired and sluggish is a common experience for many people. Whether it’s due to a busy work schedule, lack of sleep or poor eating habits, low energy levels can affect your wellbeing and productivity.

Fortunately, making small lifestyle changes can help improve your energy levels and increase your overall vitality. Here are six lifestyle changes you can make to boost your energy levels.

1. Get Enough Sleep

A lack of sleep is one of the most common causes of low energy levels. Adults should aim to get between seven and nine hours of sleep each night to wake up feeling refreshed and alert.

Try to stick to a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Avoid caffeine, alcohol, and nicotine in the hours leading up to bedtime, and create a relaxing bedtime routine to help you wind down and prepare for sleep.

2. Exercise Regularly

Regular exercise is a natural way to increase your energy levels and enhance your overall health. Exercise helps to improve oxygen and nutrient flow to your muscles, which can boost alertness and reduce fatigue.

Find an exercise routine that works for you, whether it’s going for a run, practicing yoga or hitting the gym. Aim for at least 30 minutes of moderate exercise most days of the week to reap the energy-boosting benefits.

3. Eat a Balanced Diet

What you eat has a big impact on your energy levels. Eating a balanced diet that includes plenty of whole grains, fruits, vegetables, and lean proteins can help give you the energy and nutrients your body needs to function at its best.

Avoid processed foods, sugary snacks and high-fat meals, as these can cause energy crashes and promote fatigue. Eating regular meals throughout the day can also help keep your energy levels steady and prevent sugar crashes.

4. Stay Hydrated

Be sure to drink plenty of water throughout the day to keep your body hydrated. Dehydration can cause fatigue, brain fog, and headaches, so it’s important to drink water regularly.

Aim for at least eight glasses of water per day, and more if you exercise or live in a hot climate. You can also add some flavor to your water by infusing it with fresh fruit or herbs, or by drinking herbal teas.

5. Practice Stress Management

Chronic stress can drain your energy levels and leave you feeling exhausted. Engage in stress management techniques that help you relax and unwind, such as deep breathing, meditation, or mindfulness.

Take breaks throughout the day to stretch and move around, and find activities that help you relieve stress such as taking a bath, going for a walk, or reading a book. By managing your stress, you can preserve your energy levels and boost your overall wellbeing.

6. Prioritize Self-Care

Self-care is an important part of maintaining good energy levels. Make time for activities that you enjoy, whether it’s reading a book, going for a hike, or taking a bubble bath.

Practicing self-care sends a positive message to your brain that you value your self-worth, and can help improve your overall mood and energy levels. Don’t hesitate to ask for help when needed, and prioritize your mental and emotional wellbeing to keep your energy levels high.